Pea vs Lentil - Health impact and Nutrition Comparison


Summary
Peas and lentils both have many valuable features and are widely used. It is difficult to state which one is better and more useful conclusively.
Peas are richer in vitamins, while lentils are relatively higher in minerals. They both have various health-beneficial qualities.
Ultimately, the final choice is up to the consumer’s preferences.
Table of contents
Introduction
From ancient times legumes have been a staple food for many cultures worldwide. Today, we still use many legumes very frequently and even daily.
Two of the most popular legumes are peas and lentils. They are very similar to each other but at the same time very different. Many recipes use peas or lentils to add a unique taste and texture. The most common use of them is boiling.
Nutritional Content
Macronutrients
Lentils are significantly denser in nutrients, being richer in protein and carbohydrates due to high amounts of both sugars and dietary fiber.
Unsurprisingly, lentils also provide more calories than peas.
The two legumes contain similarly low amounts of fats.
Vitamins
Peas are undoubtedly the winner in this category, being richer in fat-soluble vitamins, as well as vitamins B1, B2, and B3.
Peas contain 96 times more vitamin A, 27 times more vitamin C, and 15 times more vitamin K.
Lentils, however, are richer in vitamin B5 and vitamin B9 or folate
Vitamin Comparison
Minerals
Contrastingly, lentils are a better source of minerals, being richer in iron, phosphorus, potassium, copper and lower in sodium.
Instead, peas contain more calcium.
Mineral Comparison
Health Impact
Peas and lentils are perfect legumes to use as part of a healthy diet. They are not only tasty but also full of health-beneficial qualities.
Firstly, about the benefits of peas:
- Cancer prevention
The American Institute for Cancer Research recommends eating peas and lentils frequently to lower the risk of colorectal cancer (1). - Improving the immune system
Thanks to the high level of antioxidants, peas can improve our immune function, reduce inflammation and ameliorate obesity (2). - Blood sugar regulation
Due to a high amount of fiber, peas can slow down sugar absorption into the bloodstream. - Heart disease prevention
The folate contained in peas can reduce homocysteine levels which cause heart disease (3). - Healthy bones
It contains vitamin K, which helps anchor calcium inside the bones. - Reduces cholesterol
It helps reduce the production of cholesterol while increasing HDL or “good cholesterol” levels (4).
No fewer benefits have lentils.
- Cancer prevention
As previously mentioned, lentils, along with other pulses, can reduce the risk of colorectal cancer due to a high amount of dietary fiber (1). - Lower cholesterol
Thanks to the high level of soluble fiber, lentils reduce blood cholesterol (5). - Heart health
Lentils contain folate and magnesium, which play a significant role in heart health. - Digestive health
Research has shown that lentils help prevent digestive disorders (6). - Blood sugar regulation
Like peas, lentils can also stabilize blood sugar levels. - Increases energy
Due to their complex carbohydrates, lentils provide slow-burning energy. - Lowering blood pressure
Studies state that lentil-based diets decrease hypertension and large-artery remodeling (5).
References
- https://www.aicr.org/cancer-prevention/food-facts/dry-beans-and-peas-legumes/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915747/
- https://academic.oup.com/ajcn/article/71/6/1448/4729401
- https://www.jstor.org/stable/25557982
- https://www.ncbi.nlm.nih.gov/pubmed/24063808
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6724071/
Infographic

Comparison summary table
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Lower in price |
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Rich in vitamins |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Rich in minerals |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 8.75g | 12.23g |
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Protein | 5.42g | 9.02g |
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Fats | 0.4g | 0.38g |
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Carbs | 14.45g | 20.13g |
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Calories | 81kcal | 116kcal |
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Starch | g | g | |
Fructose | 0.39g | g |
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Sugar | 5.67g | 1.8g |
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Fiber | 5.7g | 7.9g |
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Calcium | 25mg | 19mg |
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Iron | 1.47mg | 3.33mg |
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Magnesium | 33mg | 36mg |
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Phosphorus | 108mg | 180mg |
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Potassium | 244mg | 369mg |
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Sodium | 5mg | 2mg |
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Zinc | 1.24mg | 1.27mg |
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Copper | 0.176mg | 0.251mg |
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Vitamin A | 765IU | 8IU |
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Vitamin E | 0.13mg | 0.11mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 40mg | 1.5mg |
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Vitamin B1 | 0.266mg | 0.169mg |
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Vitamin B2 | 0.132mg | 0.073mg |
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Vitamin B3 | 2.09mg | 1.06mg |
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Vitamin B5 | 0.104mg | 0.638mg |
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Vitamin B6 | 0.169mg | 0.178mg |
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Folate | 65µg | 181µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 24.8µg | 1.7µg |
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Tryptophan | 0.037mg | 0.081mg |
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Threonine | 0.203mg | 0.323mg |
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Isoleucine | 0.195mg | 0.39mg |
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Leucine | 0.323mg | 0.654mg |
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Lysine | 0.317mg | 0.63mg |
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Methionine | 0.082mg | 0.077mg |
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Phenylalanine | 0.2mg | 0.445mg |
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Valine | 0.235mg | 0.448mg |
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Histidine | 0.107mg | 0.254mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | 0g | |
Saturated Fat | 0.071g | 0.053g |
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Monounsaturated Fat | 0.035g | 0.064g |
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Polyunsaturated fat | 0.187g | 0.175g |
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Which food is preferable for your diet?


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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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